29 September 2010

We’ve all experienced a bad night’s sleep, but for nearly one in three Australians, sleeplessness is a recurring problem.

To help people who suffer from poor sleep, NPS has developed a range of resources that outline the signs of bad sleep, possible causes and what can be done to minimise sleep problems.

“As we get older it’s normal for sleep patterns to change, however it’s the quality of sleep – not just the quantity – that is important,” NPS CEO, Lynn Weekes said.

“If you find you’re waking throughout the night and feel irritable or unproductive during the day you may have a sleep problem. Severe sleep problems can even affect your personality.”

Many factors can cause sleep problems so it’s important that the underlying causes are identified and addressed. These may include depression, stress, pain, breathing and snoring problems, restless legs syndrome and some medicines.

Some sleep problems also result from poor sleep practices. Some simple ways to improve the quality of your natural sleep include:

• Go to sleep and wake up at the same time each day
• Be as active as possible during the day and spend time outside
• Avoid naps during the day
• Reduce the amount of caffeine you have each day and avoid caffeinated drinks after lunch
• Make sure your bedroom is not too hot or cold.

A good way to assess your sleep pattern is to take the modified Pittsburgh Sleep Quality Index*. This brief quiz can help you assess the quality of your sleep. The results can be used to discuss any concerns with your doctor.

Prescription medicines, over-the-counter and herbal sleeping pills are sometimes recommended by health professionals for short term use (less than 10 days) however they can have serious side effects and should always be used with care. They can help you fall asleep but won’t necessarily improve the quality of your sleep.

“Talk to your doctor or pharmacist before using any type of sleeping tablet whether they are prescription or natural remedies. Anything designed to alter your sleep patterns can have significant effects on the body or interact with other medicines,” Dr Weekes said.

“Even if you have been prescribed sleeping tablets, improving your sleeping practices can have a positive impact. Keeping a sleep diary can also help you and your doctor to monitor your condition.”

As part of this campaign the following resources are available at no cost from the NPS website:

• Sleep right. Sleep tight factsheet
• Sleep diary.

To take the modified Pittsburgh Sleep Quality Index* or to access the resources visit www.nps.org.au/sleep.

ENDS

* © 2010,1989, University of Pittsburgh. All rights reserved. Developed by Buysse,D.J., Reynolds,C.F., Monk,T.H., Berman,S.R., and Kupfer,D.J. of the University of Pittsburgh using National Institute of Mental Health Funding.

Independent, evidence-based and not-for-profit,NPS enables better decisions about medicines and medical tests.We are funded by the Australian Government Department of Health and Ageing.